Adiletix - Prone Back Extension - Step-by-Step Guide

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Prone Back Extension

1 - Lie face down on a mat with your legs straight and your arms either placed behind your head or extended along your sides.
2 - Engage your core and glutes to stabilize your body throughout the movement.
3 - Slowly lift your chest and upper body off the ground by contracting your lower back muscles, keeping your neck in a neutral position.
4 - Rise only as high as is comfortable without straining your lower back, typically a few inches off the ground.
5 - Hold the top position for 1-2 seconds, squeezing your lower back muscles.
6 - Slowly lower your chest back down to the mat in a controlled manner.
7 - Repeat for the desired number of repetitions.

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